The 3 Pillars of Strong & Steady Her: How to Build a Body (and Life) That Holds You Up

By Dr. Cheryl Koelling, DC, M.Ed, Founder of Strong & Steady Her™

Let’s be honest.

Most women are taught to shrink — to diet, to lose, to be smaller.
But Strong & Steady Her is about the opposite: growing into your power, building a body that holds you up, and creating a lifestyle that supports your health, strength, and stability for decades to come.

If you’re a woman in your 30s, 40s, or 50s who wants to prevent bone loss, build strength, and feel unshakably steady in your body and life — this is for you.

We base everything in the Strong & Steady Her system on 3 simple but powerful pillars:

🧱 Pillar 1: Intentional Movement (for Bone Density + Strength)

You don’t need punishing workouts — you need targeted, consistent movement that tells your bones and muscles, “We’re still in this.”

Strong & Steady Her uses evidence-based, bone-loading movements that:

• Activate the hips, spine, and shoulders (where bone loss strikes hardest)

• Promote muscle tone without overstressing your joints

• Fit into your real life (no gym membership required)

Think: 3 strength-based movement sequences per week that are 30 minutes or less, optimized for bone growth, muscle tone, and balance.

🔥 Bottom Line: If you’re not loading your bones, you’re losing them. But you can fight back — powerfully.

🥗 Pillar 2: Nourishment (Not Diet Culture)

We don’t count calories — we count nutrient wins.

Strong & Steady Her focuses on an anti-inflammatory, bone-supportive eating style that:

• Supports hormone balance (especially in perimenopause)

• Increases protein and mineral intake for bone strength + muscle repair

• Still lets you enjoy life — no extremes, no deprivation

You’ll get:

• A signature weekly recipe

• Bone-strengthening food strategies

• Support to heal your relationship with food while supporting your body at a cellular level

🧠 Pro tip: Calcium is important — but without protein, magnesium, vitamin K2, and the right movement, it won’t do the job alone.

💭 Pillar 3: Mindset Mastery (Because You’re the CEO of Your Body)

Your thoughts shape your health more than you know.

Strong & Steady Her includes mindset coaching and personal development tools to help you:

• Shift from self-sabotage to self-support

• Stop starting over every Monday

• Build confidence, consistency, and inner calm

Each week, you’ll get a short “Change Your Mind, Change Your Life” mindset lesson — simple, powerful, and transformative.

💡 Mindset isn’t a luxury. It’s the foundation of lasting results. You don’t need more discipline — you need a new story.

Ready to Become Strong & Steady?

If these 3 pillars speak to you, you’re not alone. Thousands of women are realizing that bone loss, weakness, and fatigue are not inevitable — and that they don’t need to accept “falling apart” as part of aging.

You were made to be Strong & Steady.

👉 Want to take the first step?
Join the waitlist for Strong & Steady Her and get early access, exclusive bonuses, and our free “Bone Strong in 15” starter guide.